Posture is the positioning of the body when a person is sitting, standing, lying down, or performing different tasks. Researchers have linked bad posture with some uncomfortable health conditions and a high risk of injury, especially during exercise.

Having good posture is very important. Poor body positioning and alignment can cause various health problems, such as:

• Back and Neck Pain
• Poor Balance
• Difficulty Breathing
• Headaches
• Incontinence
• Constipation
• Heartburn

Poor posture may be responsible for other conditions, as well. According to Harvard Health, researchers are investigating possible connections between bad posture and sleep disturbances, fatigue, and mood disorders.

Poor posture can be habitual, and it may also stem from poor muscle tone and low levels of strength and flexibility.

There are many ways to overcome habitual bad posture and build the right muscles.

Exercises and stretches

The most helpful exercises for improving posture affect the core — the back, buttocks, and abdomen.

Bridge

 

Begin by lying flat on the back with the legs shoulder-width apart, the knees bent, and the heels as close to the buttocks as possible.

With the hands at the sides, lift the buttocks and lower back off of the floor. There should be a diagonal line from the knees to the hips and down to the shoulders.

Hold this position for a few seconds, then gently lower the hips to the floor. Repeat this exercise 8 to 10 times per session.

Back extension

 

Lie on the stomach with the legs straight and the arms bent. Look down at the floor, keeping the neck straight and the hands-on either side of the face.

Keeping the forearms flat on the floor and keeping the head and neck straight, gently use the arms to lift the upper body, while arching the back.

Hold this position for a few seconds, then gently lower the body to the starting position. Repeat this exercise 8 to 10 times per session.

Plank

 

Several variations of the plank exercise can help improve posture. Below is the basic plank, but a person may find different versions more or less effective.

Begin by lying on the stomach. Shift the position so that the weight of the body rests on the forearms and toes, with the rest of the body hovering above the floor. Some people prefer to have their arms outstretched and their hands, not their forearms, touching the floor.

Stay in this position for a few breaths, focusing on keeping the core and abdominal muscles tight, before lowering the body and releasing the position.

Hip flexor stretch

Stand with the legs together. Using the right foot, take a big step forward, keeping both the feet and knees pointing forward.

Gently bend the right knee and lunge forward, until there is a stretching feeling in front of the left hip.

Hold this position for a few seconds, then return to standing. Repeat the exercise, this time using the other foot to step forward.

Standing quad stretch

 

From a standing position, slowly bend the right knee and bring the right foot up behind the body.

Using the right hand, grab the right foot and pull it closer to the buttocks, until there is a stretching feeling in the hip and quadriceps — a group of muscles in the front of the thigh. Make sure that the knees stay close together.

Hold the stretch for a few seconds and release it, slowly lowering the foot to the floor. Repeat the exercise on the other side.

Chest stretch

 

Stand straight, with the legs shoulder-width apart.

Using both hands, reach behind the body and interlace the fingers with the palms pointing upward.

Keeping the back and arms straight, gently pull back and down through the shoulders. Hold the position for a few seconds, then release it.

Other tips for improving posture

In addition to regular stretching, there are many ways to improve posture. These include:

• Using a posture device: There are braces or shirts that gently pull back the shoulders to improve the way that the person sits and stands.
• Staying active: Exercise can help build up the muscles necessary for maintaining good posture.
• Being mindful of devices: Make sure that computer screens and keyboards are at a height that encourages healthful posture. Desk chairs and work surfaces should also be at an appropriate height.
• Maintaining a healthy weight: Carrying extra weight can put extra stress on the muscles and pull the body out of alignment.
• Getting enough support: Make sure that the buttocks, back, and thighs have enough support when sitting down. Use a small pillow behind the back if necessary, and ensure that the hips and thighs are parallel to the floor.
• Using the imagination: When standing up, pretend that there is a string extending from the top of the head into the air. Imagine that someone is pulling on that string, keeping head up and the shoulders, hips, knees, and ankles in a straight alignment.

Summary

Good posture is important. Maintaining proper alignment of the body while sitting and standing helps prevent injury and pain and supports the functioning of the muscles and the rest of the body.

Being mindful of body positioning, stretching regularly, and employing some of the tips listed above can help improve posture.

Let’s talk! We are here to help. Give us a call for a complimentary assessment.
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(949) 443-0713

{Reference: https://www.medicalnewstoday.com/articles/325365.php#summary}

If you have been referred to physical therapy after an injury or an illness, then you may have questions about what will happen. Most people visit a physical therapist because they are experiencing pain or difficulty with normal functional mobility. Your physical therapist may prescribe treatments and exercises to help you move better and feel better. One of the best ways to improve your overall mobility is with physical therapy exercises.

Therapeutic exercise should be one of the main treatments you receive from your physical therapist. It doesn’t matter if you are in a hospital, nursing home, school, or an outpatient orthopedic clinic. Physical therapists are movement experts, and exercise should be the primary tool your PT uses to get you moving better and feeling better.

When your physical therapist prescribes exercises for you to do, they should be considered as specific movement strategies to help your body change and grow in a positive way. The exercises you do in physical therapy are designed for your specific condition and are an integral part of your rehab program.

Should exercise be the only treatment you receive in physical therapy? Not necessarily. Some physical therapists use other techniques like massage, joint mobilizations, or modalities—like ultrasound or electrical stimulation—to help their patients move better and feel better. While passive treatments may feel good, they should not be the only treatment you get in physical therapy. There should always be an active component to your rehab program which includes various types of therapeutic physical therapy exercises.

Types of Physical Therapy Exercises

There are different types of physical therapy exercises that may be prescribed for you depending on your specific condition. These exercises may include:

• exercises to improve strength
• exercises to improve range of motion
• flexibility exercises
• balance and proprioception exercises
• functional mobility exercises
• cardiorespiratory exercises
• exercises for vertigo and dizziness

A physical therapy exercise program should be tailored for your specific needs. For example, if you are having difficulty walking after a total knee replacement surgery, your physical therapist may assess your quadriceps function and prescribe specific exercises to help improve the strength of this muscle group.

The type of equipment you use depends upon the specific exercises you are doing and the goals of each exercise. Sometimes, no special equipment is necessary for your PT exercise.

Exercises are typically done in the physical therapy clinic, but they can also be done in the hospital while you are lying in bed or sitting up in a chair. Your physical therapist may visit you in the hospital and work on improving functional mobility—like moving in bed or climbing stairs—so you can safely go home. One component of this in-hospital rehab program may be to complete physical therapy exercises.

Your physical therapist may also prescribe exercises for you to do as part of a home exercise program. This program can help you improve your condition while you are not in the PT clinic, giving you control over your injury or illness. Your PT can also show you exercises that can be used to prevent future problems from occurring.

Choosing the Best Exercises for You

If you have suffered a broken bone, also known as a fracture, then you may benefit from the skilled services of a physical therapist. Your physical therapist can help you regain normal range of motion, strength, and functional mobility after a fracture. So what does physical therapy and rehab entail after a fracture?

If you have had the unfortunate injury of a fracture or broken bone, then you may understand how painful this can be. A broken bone requires swift medical attention to ensure proper healing and alignment of the bone.

After a fracture, your bone will be set, or reduced, by a doctor. Reduction of the bone can be done manually. For more serious fractures, a surgical procedure called an open reduction internal fixation (ORIF) may be necessary to make sure that all the bone pieces are in the correct place and healing can occur.

Often after fracture, the bone needs to be stabilized or immobilized to ensure proper healing. This is usually accomplished using a cast. For simple fractures, your doctor may elect to apply a removable cast so that gentle motion can occur around the injury site. After complex fractures or an ORIF procedure, you may be required to wear a cast that is not to be removed. If you fracture your shoulder or arm, you may be required to wear a sling to keep the arm immobilized. Check with your doctor to ensure that you understand what is expected of you in regard to immobilization.

Starting Physical Therapy after Fracture

After a fracture, physical therapy may be ordered to help ensure you return to optimum function as quickly as possible. You may encounter a physical therapist at different times in the continuum of care after suffering a fracture.

In the Hospital

After you fracture a bone, a physical therapist may visit you in the hospital. If you break your leg or ankle, a physical therapist may instruct you in how to walk with an assistive device, like a cane or crutches. This includes how to use the device to walk up and down stairs or to get into and out of a car. Be sure to ask questions if you have any.

After a lower extremity fracture, your doctor may limit the amount of weight you can put on your leg. Your PT can help you understand weight bearing restrictions and can teach you how to move about while still maintaining these restrictions.

If you fracture your arm, you may be required to keep your arm in a sling to help with healing. In the hospital, your physical therapist may teach you how to apply and remove the sling.

At Home

When you return home from the hospital after a fracture, your doctor may order physical therapy at home. Home care physical therapy usually is reserved for people who are unable to leave the house as a result of their injury.

Your physical therapist can help you master using your assistive device in your home environment. You may also engage in exercises to help improve your overall endurance or to strengthen the muscles around the fracture site.

If you break your leg or ankle, your doctor may have specific weight-bearing restrictions that you must follow. Your physical therapist can help you maintain these restrictions to ensure that you do not put too much stress on the healing bone. Lifting restrictions may be in place after an arm or shoulder fracture. At your house, your physical therapist can also assess your home environment. He or she can make recommendations to make minor adjustments to allow you to move safely around your home.

If surgery was required to set your fracture, your PT may assess your surgical scar to ensure that things are healing properly.

In the Clinic

When you have recovered enough to travel from your home, your doctor may refer you to a physical therapy clinic to help with restoring normal function after your fracture. Usually, this occurs after the cast has been removed and you can start mobilizing the area around the fracture. You may still have to follow weight-bearing precautions or lifting restrictions at this point, so be sure to consult with your doctor so you understand what your limitations are.

Your first visit with your physical therapist will usually involve an evaluation and assessment. Your therapist will likely take measurements of body parts around the fracture site. This might include measurements of:

• Range of motion
• Strength
• Pain
• Flexibility
• Girth or swelling
• Gait (for lower extremity fractures)
• Overall function and mobility

After the initial evaluation, your physical therapist can work with you to devise a treatment strategy to help you recover fully. Physical therapy after a fracture often focuses on overcoming the negative effects of being immobilized by a cast or sling. Immobilization may cause loss of motion and strength and decreased functional mobility.

Physical therapy after fracture can also help you improve your functional mobility. If you have fractured your leg, your physical therapist can help you improve walking and help decide if you should walk with a walker, crutches, quad cane, or standard cane. If you have fractured an arm or shoulder, functional activities that focus on reaching and grasping may be included.

Physical agents or modalities may be used to help with pain and swelling. Electrical stimulation may also be used to help improve muscle recruitment. You should remember that while passive treatments like electrical stimulation or ultrasound may be used, you should also be engaged in active activities in your physical therapy.

If you have had surgery to reduce the fractured bone, you may have surgical scar tissue. Scar massage and mobilization can help reduce scar adhesions and improve mobility around the scar.

Exercises to improve range of motion and strength may also be started. Particular focus should be placed on the fractured area and the joints around the fracture. If you broke a bone near your elbow, mobility exercises should be included for your elbow, wrist, and shoulder. Likewise, a fracture of the tibia (shin) should include exercises for the knee, ankle, and hip.

How Long Should PT Last?

Everyone’s fracture is different, and everyone heals at different rates. In general, a fracture should be healed by about eight weeks, and you should be back to normal within 12 weeks of a fracture. Your rehab should normally take about six to eight weeks, but your program may be slightly shorter or longer. Your physical therapist should be able to give you an idea of how long your rehab program is expected to last.

If you find yourself in discomfort or think you could benefit from a personalized exercise plan, talk to a
Physical Therapist.

Let’s talk! We are here to help. Give us a call for a complimentary assessment.
Did you know there’s no prescription needed from a doctor to see us?
(949) 443-0713

{Reference: https://www.verywellhealth.com/physical-therapy-after-fracture-2696424}

Upper back pain and tension are common complaints, particularly when people feel stressed or spend a lot of time hunched over desks or computers. Exercises that stretch the neck, shoulders, and upper back can help relieve pain and loosen tight muscles.

Muscles tension in the shoulders can also lead to neck stiffness and headaches, so it is important not to ignore upper back pain. Regular stretching can relieve current back pain and help prevent it from returning.

In this article, we describe several exercises and stretches for easing upper back pain. For some of these exercises, it may be a good idea to use a yoga or exercise mat, rather than performing them on hard flooring.

We also cover when to see a doctor for upper back pain.

Cat-Cow Pose

To perform the Cat-Cow Pose:

1. Begin on all fours. The hands should be underneath the shoulders and the knees directly beneath the hips. This is the Table Pose.
2. Slowly arch the back upward, pushing down through the shoulders and dropping the head to the chest. This is the Cat Pose.
3. Hold it for a few seconds, then release it.
4. Return to the starting position but continue to drop the lower back toward the floor. Gently move the head back so that the chin and nose are pointing upward. This is the Cow Pose.
5. Hold it for a few seconds, then release it.
6. Return to the Table Pose and repeat the whole sequence several times.

Wall Stretch

To perform the wall stretch:

1. Stand with the right side of the body facing a wall.
2. Bend the right arm at the elbow and place the forearm against the wall. The upper arm should be completely straight so that the elbow forms a 90-degree angle.
3. Gently take a step forward with the right foot and twist to the left, allowing the right shoulder and upper back to stretch.
4. Hold the stretch for a few seconds, then return to the starting position.
5. Repeat the stretch several times on both sides.

Child’s Pose

To perform the Child’s Pose:

1. Begin in the Table Pose but bring the big toes together.
2. Slower lower the hips toward the floor, placing the buttocks on top of the feet. While doing this, bring the chest down to rest on the thighs and the forehead down to touch the floor.
3. Stretch the arms out in front, with the palms touching the floor.
4. Remain in this position for several breaths or as long as feels comfortable.
5. Pushing through the arms, slowly return to a sitting position.

 

Instead of extending the arms forward, a person can also try placing the arms backward beside their thighs. The palms should be facing upward.

Another variation is to stretch the right arm forward while threading the left arm under the right arm and out to the side, rotating the head to face it.

A person then repeats the stretch on the other side. This variation creates a gentle rotation and twist motion in the back and shoulders.

Trunk rotation

To perform the trunk rotation:

1. Lie on the back with the knees bent and the feet flat.
2. Gently rotate the knees to the right, keeping them bent.
3. Hold this position for a few seconds.
4. Return the knees to the center.
5. Repeat the stretch several times on both sides.

Neck flexion

To perform the neck flexion:

1. Sit or stand up straight.
2. Gently drop the chin to the chest, making sure to stop if there is any pain or discomfort.
3. Roll the head so that the right ear is down toward the right shoulder. Hold this position for a few seconds.
4. Keeping the chin down, slowly rotate the head back, continuing until the left ear is near the left shoulder. Hold this position for a few seconds.
5. Continue this gentle rotation of the head from shoulder to shoulder several times. Pause and deepen the stretch whenever there is muscle tension.

Shoulder roll

To perform the shoulder roll:

1. Stand or sit up straight, keeping the arms down by the sides.
2. Gently roll the shoulders forward, lifting them up and down in a continuous circular motion. Try to keep the arms relaxed.
3. Do this for around 30 seconds, then repeat it in the opposite direction.

Overhead arm reach

To perform the overhead arm reach:

1. Begin in a sitting or standing position.
2. Stretch the arms above the head.
3. Lean to the right, keeping both arms stretched upward. To deepen the stretch, use the right hand to gently pull the left arm to the right.
4. Return to the starting position.
5. Repeat the stretch several times on both sides.

Knee-to-chest

To perform the knee-to-chest stretch:

1. Begin by lying on the back.
2. Gently lift the legs and bend the knees, bringing them to the chest.
3. Hug the knees to the chest for a breath, then relax, allowing the feet to return to the floor.
4. Repeat a few times, as needed.

Thoracic extension

To perform the thoracic extension:

1. Sit on the floor.
2. Place the block or roller on the floor behind the body. Slowly lie back so that it supports the upper back area — the thoracic spine. The buttocks should be on the floor and the hands behind the head, supporting the head and neck.
3. For a deeper stretch, extend the arms above the head while bending the body backward.
4. Take a few deep breaths and let the back and shoulder muscles relax.
5. Repeat this several times.

When to see a doctor of PT

Upper back pain often gets better on its own, particularly with rest and gentle stretching.

However, see a doctor if the pain is severe or does not go away. The PT can help determine whether there is a more serious cause for the pain and can recommend treatment options.

Summary

Upper back pain is common and usually not a cause for concern. Rest, over-the-counter medications, and gentle stretches and exercises can often help relieve the pain.

See a doctor of PT for an evaluation if the pain is severe, if it does not get better, or if there are any other symptoms or concerns.

 

There is one more thing to add to the list of things that can kill you: sitting. As you’re reading this, you’re probably sitting. Ironic, isn’t it? But you may be surprised to learn that research has shown that a sedentary lifestyle, or sitting too long every day consistently, can not only increase blood pressure, blood sugar, cholesterol, and weight, but it can put you at greater risk for cancer, heart disease, diabetes, and even an early death.

How long is too long?

Over half of the average person’s day is spent sitting. If you sit all day for your job, sit while driving or riding the bus to and from work, and then sit watching TV for the rest of the night, you are doing way more harm than you may realize.

A recent study has revealed that regularly sitting for over 12.5 hours a day, in durations of over 30 minutes, can have such harmful effects on the body that it can even shorten your life. With the typical office worker spending up to 15 hours a day sitting, that’s more than a little scary.

Isn’t it natural to sit?

Sitting is definitely a natural posture, and something we need to do to rest – just not as often. Think of it like eating – necessary, yet harmful if you do it too much.

Sitting too much can also cause poor circulation, inflammation and contribute to osteoporosis. We often don’t have the best posture when we sit either, tending to slouch, which puts extra stress on our back and neck, leading to aches and pains.

Does exercise help?

Some studies have shown that exercise can offset the negative effects of sitting, while others are inconclusive. However, most experts agree that we would need to exercise for at least an hour a day to counter sitting’s destructive effects. The Canadian Society for Exercise Physiology (CSEP) recommends adults exercise for 20-30 minutes a day. 2.5 hours a week is much more doable for most of us than 7, and if we combine the recommended amount of exercise with sitting less during the day overall, we’ll be well on our way. However, if we sit for the rest of the day, we’ll undo the benefits of all that exercise.

But I have to sit for my job – what do I do?

What if you have a desk job or have a career in which you have to drive for long periods of time, like a bus driver, taxi driver or transport truck driver?

Standing isn’t necessarily the answer. People who are on their feet all day for their jobs – like construction workers and nurses – have their own discomforts. However, standing up rather than sitting when you have the chance will help offset the damaging effects of all that sitting. Here are some other things you can do at home or work:

 

• Stand up and stretch your legs or take a quick walk every 30 minutes – even if it’s just for a minute or two
• Use a sit-stand desk at work
• Use an ergonomic chair
• Have a walking meeting – it boosts creativity!
• Always take the stairs
• Stand or walk while talking on the phone
• Get up during every commercial break, or watch TV while using a treadmill or elliptical
• Make sure to exercise for at least 30 minutes every day
• Whatever you do, keep moving as much as possible throughout the day.

 

Take a stand

Obviously, we still need to sit down, and that’s fine. But since limiting sedentary time is just as important to overall health as eating healthy and exercising, we should be more conscious about breaking up how long we sit, and our total sitting time each day.

If you find yourself in discomfort or think you could benefit from a personalized exercise plan, talk to a
Physical Therapist.

Let’s talk! We are here to help. Give us a call for a complimentary assessment.
Did you know there’s no prescription needed from a doctor to see us?
(949) 443-0713

{Reference: https://www.pthealth.ca/blog/your-bad-habit-sitting/}